When it comes to dietary supplements, there are many options available. Vitamins, fish oil, herbs, minerals such as calcium, and more can all be taken to improve health. But when it comes to men's health, there are three supplements that experts agree should be taken for optimal health. Magnesium is one of the most important supplements for men's health.
It is necessary for more than 600 enzymatic reactions in the body and is essential for proper vitamin D metabolism, bone health, heart health, blood sugar regulation, and more. Unfortunately, an estimated 75% of American adults do not meet the FDA's recommended daily intake of magnesium. Those most at risk for magnesium deficiency include those who eat diets rich in processed foods, have diabetes or blood sugar abnormalities, drink large amounts of alcohol, take diuretics or proton pump inhibitors, have gastrointestinal conditions, have been taking long-term antibiotics or suffer from vitamin D deficiency. Vitamin D is another essential supplement for men's health.
The body naturally produces vitamin D through sun exposure, but many factors can limit the body's ability to convert sunlight to vitamin D. These include limited sun exposure during the winter months, old age, darker skin pigmentation, and the use of sunscreen and clothing that protects the skin from the sun. Vitamin D is needed to maintain proper bone integrity, adequate neuromuscular function, normal inflammatory response, muscle strength, adequate calcium absorption, healthy immune response, and normal blood pressure. Studies have shown that adequate vitamin D levels are linked to decreased stress fractures, decreased injuries in athletes, and decreased rates of upper respiratory tract infections.
Vitamin D supplementation has also been shown to improve pain symptoms of head and migraine. Fish oil is the third supplement that men should take for optimal health. Fish oil supplements provide the body with essential omega-3 fatty acids which are important for regulating inflammation. Survey results indicated that about 7.8 percent of adults (18.8 million) and 1.1 percent of children ages 4 to 17 (664,000) had taken a fish oil supplement in the previous 30 days.
People generally need to be supplemented with 500-900 mg of omega-3 fatty acids to achieve optimal levels. It is best to take these supplements with a meal that contains fat since fat increases the absorption of omega 3 (2). Be sure to check with your doctor if any medications you take interact with calcium supplements (e.g. with thousands of supplements on the market promising everything from weight loss to better sleep it's hard to know what products (if any) you should add to your regimen. In conclusion, magnesium, vitamin D and fish oil are three essential supplements that men should take for optimal health.
Magnesium is necessary for more than 600 enzymatic reactions in the body and is essential for proper vitamin D metabolism, bone health, heart health, blood sugar regulation and more. Vitamin D is needed to maintain proper bone integrity, adequate neuromuscular function, normal inflammatory response, muscle strength, adequate calcium absorption, healthy immune response and normal blood pressure. Fish oil provides the body with essential omega-3 fatty acids which are important for regulating inflammation.